1. Sweet potatoes
Why they are a Star: Sweets have a lot of carotenoids and are rich in potassium and fiber. Mix the sweet potato wedges in a little olive oil. Roast until tender and lightly browned. Sprinkle with chili powder or sweet paprika. Mm.
Why they’re a superstar: A cup of mango supplies roughly two-thirds of a day’s vitamin C, 10% of a day’s vitamin A, a decent dose of blood-pressure-lowering potassium, 3 grams of fiber, and a ton of great taste. Unbeknownst fact: Grilled mangoes are unbelievably delicious.
- Plain Greek yogurt
Why it is a star: Fat-free (0%) unsweetened Greek Yogurt has a pleasant tartness that works well with the natural sweetness of whole-grain cereals, bananas, and berries. Greek yogurt is strained to make it thick and creamy. The yogurt loses liquid, which results in less calcium but twice as much protein as regular yogurt.
- Broccoli Why it is a star
It’s rich in vitamin C, carotenoids, and vitamin K as well as folate. Broil until tender and bright green. Sprinkle with parmesan cheese, and add a squeeze of fresh lemon juice. Toss the vegetables in olive oil and roast them with chopped onion until they turn golden brown. Amazing!
- Garbanzo beans
Why they are a star: All beans that are counted under bottled and jarred packaged goods are high in protein, fiber, and folate. Garbanzos (chickpeas), stand out because of their versatility. You should look for varieties that aren’t salt-added. You can add a few to your tossed salad or mix them into vegetable stews, curries, and soups.
- Leafy greens
Why they are a star: Don’t miss out on powerhouses such as kale and collards, spinach, or mustard greens. These leafy greens, along with other great options, are rich in vitamins A, C, and K, folates, potassium, magnesium, and iron. Sauté in olive oil and minced garlic. Season with ground black pepper, red wine vinegar, and salt.
Why it is a star: Fatty fish such as salmon are high in omega-3 fats and may reduce your risk of stroke and heart attack. Mix together some maple syrup and Dijon mustard to brush the fish. Then broil it until the fish flakes and is crispy.
Why it is a star: A nutritional heavyweight? You bet. You bet. A typical serving of watermelon (about 2 cups) contains 10% of a daily dose of vitamin A and 25% of a daily dose of vitamin C. It also has a good amount of potassium. All this for just 80 calories. Watermelon, true to its name–about 90% water. Cantaloupe, honeydew, and honeydew are also available. This means that you get tons of refreshments at just 50 calories per cup.
Why it is a star: Quick and old-fashioned steel-cut. You can choose your favorite. Oatmeal is a delicious whole-grain breakfast. A half cup of plain rolled oatmeal has 4 grams of fiber (roughly half the soluble type that lowers cholesterol) and zero added sugar. Toast almond slivers or berries can be added to your oatmeal in place of salt and sugar. You can also try diced apples with cinnamon and raisins or diced pears with walnuts, nutmeg, and nutmeg.
- Butternut squash
Why it’s so popular: This is a great way to get vitamins A, C, and fiber. It’s versatile. You can steam a sliced squash, or you can buy chopped butternut squash, ready to be used in a stir-fry or oven. Sauté butternut cubes in olive oil with a pinch of thyme, chopped onion, and garlic until they are lightly browned and tender.